Day 30 – Arms & Cardio
duration: minutes directions: Exercises: shadow boxing shoulder press dips bicep curls lat pull aparts chest press renegade rows man makers
Day 21 – Upper
duration: minutes directions: Exercises: Man Makers bicep negatives squat thrusters clean and press each side overhead tricep extensions reverse flyes 20 heavy weighted situps
Day 18 – Upper & Cardio
duration: minutes directions: Exercises: 30 lat pull aparts chest press skull crushers flyes tricep extensions pushups weighted dips 30 sec sprint, 30 sec recover *…
Day 15 – Upper Body
duration: minutes directions: Exercises: chest press flyes shoulder press lat pulldowns tricep kickbacks bicep curls pushup mountain climbers
Day 13 – Arms & Cardio
duration: minutes directions: Exercises: Chest Press one arm rows per side pushups shoulder press bicep curls lat pull downs flyes
Day 8 – Upper
duration: minutes directions: Exercises: pushups reverse flyes burpees flyes bicep curls burpees overhead tricep extensions renegade rows (from plank) burpees walking plank burpees
Day 3 – Upper Body
duration: minutes directions: Exercises: Group 1 pushups chest press Group 2 30 sec renegade rows 30 sec reverse flyes Group 3 30 sec bicep curls…
Day 25 – Upper & Cardio
duration: minutes directions: Exercises: 30 Lat Pull aparts chest press skull crushers flyes tricep kickbacks pushups dips
Day 23 – Upper Body
duration: minutes directions: Exercises: https://www.youtu.be/FocpWRH3xAY squat thrusters clean and press per side man makers bicep curls overhead tricep extensions reverse flyes heavy weighted situps
Day 20 – Arms & Cardio
duration: minutes directions: Exercises: chest press one arm rows per side band pushups shoulder press bicep curls lat pull downs flyes